floFOCUS
10.28.26
FEAR THE FLO (day 5)
Final Thrustination
Bring sneakers to lift in and running sneakers
10.27.26
FEAR THE FLO (Day 4)
THE LAST OF PUMP
Bring running sneakers
10.26.26
FEAR THE FLO (Day 3)
EVIL DEADLIFT BURNS
10.25.26
FEAR THE FLO (Day 2)
HELLROXER
Bring running sneakers
10.24.26
FEAR THE FLO (day 1)
SCREAM TEAM
It will be a partner workout
10.23.26
Lower Body
warm up/activation (2 sets)
- 10 each Banded In & Out
- 10 each Banded lateral side steps
- 10 Each RB Terminal Knee Extensions
back squat – the wave
- Wave 1: 2 @ 80% / 1 @ 85%
- Wave 2: 2 @ 83% / 1 @ 86–88%
- Back-off: 1×5 @ 70%
for time : (16-min)
3-6-9-12-15-18
- wall balls
- box jump overs
optional cash-out: (2-4 rounds)
- 10 each s/l mb hip thrust (off mb)
- 10 each kb lateral lunge